[Owen]

Hi mate

Doubling down on the PPL split from the original brief.

You don’t need to overthink it or try to be too clever. Good balance of frequency and targetted volume, and will help balance any lower dominance that might exist.

Hey rich, thank you! when that section opens up I can take a look at programming if you recommend that is the better route for me! 🙂

[Owen]

Not a fan of legs before upper personally. Doesn’t mean people don’t progress, but would this be better?:

Upper
Legs
Rest
Push
Pull
Rest/Light Cardio
Rest

This is purely based on your last suggestion, I’d personally just opt for PPL rest and repeat based on the original post you made.

Hey James,

Appreciate your response, This is a much better layout I only thought of this split because it’s closer frequency to U/L aswell as more upper focused but i’m only here to learn! 😅

[Owen]

What’s your guys opinion of this split?

Push

Pull

Rest

Legs

Upper

Rest

Light Cardio

[Owen]

Thank you all I massively appreciate the help and suggestions, I am also looking to improve my cardio so a PPL/Rotating PPL does seem like a great option

[Owen]

Thank you for your input guys, how would you typically build a PPL split for someone at my level would you do higher frequency etc?

Appreciate everyone!

[Owen]

Yeah PPL is ideal.

U/L is still a good option if you still need overall size. Just have a baseline amount of leg sets and stick bicep work on lower. The frequency of upper work will see it grow quick anyway. I do think PPL would be better though. Depends which you enjoy more.

Hey James, thank you and honestly I’d be happy to do any routine/split which will allow me to prioritise & bring up the full upper body 🙂

[Owen]

Hi Owen, if your legs are more developed than your upper body then I would probably try a PPL split. That would give your upper body a little more attention than you’re lower but still getting overall work done.

Hi Lewis, thank you!

[Owen]

You need to improve your cardio fitness. Like Adam suggests, find time during your days where you can potentially fit in more walks or dedicated cardio. If you can get up a little earlier and get 20-30 mins cardio in first thing on your rest days, that would be a great start.

Hey Clare, thank you for your response! this does sound like a great idea, with putting the cardio in the rest days would you recommend to do do low intensity cardio or aim for higher intensity like running? Thanks!

[Owen]

Start at the bottom and have a look at your daily step count. If it is sub 8k then increase it anyway how – 8-10k steps daily is a decent target assuming you don’t have an active job. Short walks after meals, less time sitting, choosing to walk rather than drive places – basically a choice of not being lazy.

Do you currently know how many steps you do a day?

Hey Adam, thank you for your response. I do have somewhat of a busy lifestyle alongside a full-time computer-based job, but I do try to get up regularly and have a walk around during the day, so I’d guess I average around 4–8k steps daily (8k being a lucky day!). I always make sure to fit in my training sessions in the morning before work as well.

I was also thinking about introducing a full cardio-focused day on Sundays, whether that’s running or walking, mainly to improve my cardio and overall fitness. My training week would then look something like this:

Cardio day / Upper / Lower / Rest / Upper / Lower / Rest

I’d appreciate your thoughts on whether you think this would be a good approach?